Lentil, Apple, and Turkey Wrap

Dairy Free
Health score
42%
Lentil, Apple, and Turkey Wrap
45 min.
6
291kcal

Suggestions


Looking for a delicious and nutritious meal that’s perfect for lunch or dinner? Look no further than our Lentil, Apple, and Turkey Wrap! This delightful dish combines the earthy flavors of lentils with the crisp sweetness of Fuji apples, all wrapped up in a wholesome lavash or tortilla. Not only is it packed with protein and fiber, but it’s also dairy-free, making it a fantastic option for those with dietary restrictions.

In just 45 minutes, you can create a satisfying meal that serves six, making it ideal for family gatherings or meal prep for the week ahead. The combination of fresh vegetables, tender turkey breast, and a zesty lemon dressing elevates this wrap to a whole new level of flavor. Plus, the vibrant colors and textures make it as visually appealing as it is tasty!

Whether you’re looking to impress guests at a casual lunch or simply want to enjoy a healthy meal at home, these wraps are sure to please. With a caloric breakdown that balances protein, fats, and carbohydrates, you can indulge without the guilt. So roll up your sleeves and get ready to enjoy a wrap that’s not only good for you but also bursting with flavor!

Ingredients

  • 0.5 head boston lettuce 
  • servings pepper black freshly ground to taste
  • large carrots peeled chopped
  • stalks celery chopped
  • cup brown lentils dried
  • 0.5 cup green lentils dried french
  • sprig thyme sprigs fresh
  • small fuji apple diced cored
  • teaspoon kosher salt 
  • sheets flour tortilla whole-wheat cut in half crosswise, or 6 () flour tortillas
  • tablespoon juice of lemon freshly squeezed
  • cups chicken stock low-sodium
  • teaspoons olive oil extra virgin extra-virgin
  • medium tomatoes diced cored seeded
  • 0.8 pound turkey breast thinly sliced

Equipment

  • bowl
  • sauce pan

Directions

  1. Place the stock, lentils, celery, carrot, thyme, and salt in a medium saucepan and bring to a boil. Reduce heat to low and simmer until the lentils are tender, about 30 minutes, depending on the lentils. (If they begin to dry out, add water as needed.)
  2. Remove and discard the thyme.
  3. Drain and transfer the mixture to a bowl; let cool.
  4. Fold in the tomato, apple, lemon juice, and olive oil. Season with the pepper.
  5. To assemble a wrap, place 1 lavash sheet on a clean work surface.
  6. Spread some of the lentil mixture on the end nearest you, leaving a 1-inch border. Top with several slices of turkey, then some of the lettuce.
  7. Roll up the lavash, slice crosswise, and serve. If using tortillas, spread the lentils in the center, top with the turkey and lettuce, and fold up the bottom, left side, and right side before rolling away from you.
  8. Cooking time for lentils can vary, depending on their age and variety, so taste them while they cook and add liquid as necessary. Simmer (don't boil) to prevent them from breaking down too quickly.

Nutrition Facts

Calories291kcal
Protein38.11%
Fat11.89%
Carbs50%

Properties

Glycemic Index
51.51
Glycemic Load
5.15
Inflammation Score
-10
Nutrition Score
26.343478197637%

Flavonoids

Cyanidin
0.39mg
Catechin
0.49mg
Epigallocatechin
0.06mg
Epicatechin
1.87mg
Epigallocatechin 3-gallate
0.05mg
Eriodictyol
0.12mg
Hesperetin
0.36mg
Naringenin
0.17mg
Apigenin
0.39mg
Luteolin
0.26mg
Kaempferol
0.11mg
Myricetin
0.03mg
Quercetin
1.57mg
Gallocatechin
0.07mg

Nutrients percent of daily need

Calories:291.32kcal
14.57%
Fat:3.94g
6.07%
Saturated Fat:0.75g
4.68%
Carbohydrates:37.32g
12.44%
Net Carbohydrates:21.07g
7.66%
Sugar:5.29g
5.87%
Cholesterol:30.62mg
10.21%
Sodium:579.13mg
25.18%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.44g
56.89%
Fiber:16.25g
65.02%
Folate:255.77µg
63.94%
Vitamin A:2737.32IU
54.75%
Vitamin B3:9.41mg
47.07%
Phosphorus:418.59mg
41.86%
Vitamin B6:0.78mg
39.04%
Manganese:0.75mg
37.45%
Vitamin B1:0.47mg
31.42%
Potassium:917.11mg
26.2%
Iron:4.64mg
25.79%
Selenium:17.12µg
24.46%
Vitamin K:24.95µg
23.77%
Zinc:3.32mg
22.11%
Magnesium:83.18mg
20.8%
Copper:0.39mg
19.67%
Vitamin B5:1.59mg
15.92%
Vitamin B2:0.27mg
15.69%
Vitamin C:8.92mg
10.81%
Vitamin B12:0.51µg
8.58%
Calcium:60.95mg
6.1%
Vitamin E:0.76mg
5.07%
Source:Epicurious